Prediabetes is a chronic condition with higher blood sugar levels than normal. It is related to how your body processes carbohydrates. People with prediabetes are at high risk for developing type 2 diabetes, but a prediabetes diet can lower your blood sugar, reduce your risk for diabetes, or even reverse prediabetes.

Carbohydrates are a main focus of a healthy prediabetes diet because they affect your blood sugar and your weight. Both the quantity and quality of the carbohydrates you eat are important. The prediabetic carbs per day that you eat should contribute to a healthy weight, and also come from nutritious sources.

Carbs: What They Are, and Why They Matter

Carbohydrates are nutrients in your diet. They are among the main sources of calories in your diet, along with protein and fat. Carbohydrates and protein each provide 4 calories per gram, and fat provides 9 calories per gram.

Starches and sugars are types of calorie-providing carbohydrates in your food and some beverages. Starches are larger and more complex than sugars. When you eat starches or sugars, your body breaks them down into a simple type of sugar called glucose. This goes into your bloodstream and contributes to your blood sugar or blood glucose levels.

So why do carbs matter?

They affect your weight. For most people, losing extra pounds is the single most effective thing you can do to lower your risk for diabetes. Each pound you lose can cut risk of getting diabetes by 16%! Since carbs contribute calories, too many carbs (even healthy carbs) in your diet can lead to weight gain. Reducing your carb intake (without increasing your fat and protein intake) helps you cut calories and lose weight.

They affect your blood sugar. Carbohydrates from your diet lead to glucose in your blood. Dietary starches and sugars directly drive up blood sugar levels more than fat or protein do. Both the type and amount of carbohydrates are important.

How Many Carbs per Day for Prediabetes?

Should you low-carb it? Actually… Maybe, or maybe not. Research shows that there is no single best answer to how many carbs should you have per day.

130 grams: “Adequate Intake” (the amount considered adequate for most people).

150-200 grams per day, or 30-40% of total calories on a 2,000-calorie diet: the American Diabetes Association’s (ADA) description of a standard “low-carb” diet.

244 grams per day: average daily intake of Americans over 20 years old.

300 grams per day, or 60% of total calories on a 2,000-calorie diet: the daily value (DV) that you see on nutrition labels.

Low-carbohydrate diets could work, but they may not work any better than other careful diets for weight loss, for lowering blood sugar levels, or for preventing diabetes.

Pros and Cons of Low-Carb Diets

Pros

They can help you lose weight.

They can discourage sugary foods.

They can discourage low-nutrient, refined starches, such as white bread and pasta, and potatoes.

They can help lower blood sugar, especially in the short term.

They can discourage processed foods.

Cons

They can be hard to follow over the long-term.

They can be high in unhealthy choices, such as fatty and processed meats, butter, and cream.

They can exclude healthy foods, such as whole grains, beans, and fruit.

They could raise cholesterol or cause harm to your kidneys or bones.

How well a low-carb diet helps you lose weight and keep it off, and lower blood sugar, depends on your body type, the types of carbs you choose, and how healthy the fats and protein sources you choose are. Most of all, success depends on how well you follow your plan.

Carbs to Lower Blood Sugar in Prediabetes

Regardless of the total number of prediabetes carbs per day that you have, you will get better results if you choose healthier sources and stay aware of portion sizes. Look for high-fiber, high-nutrient sources, and know that a serving size may be smaller than you think!

Healthy Carbs for Prediabetes(listed in serving sizes with about 15 grams of carbs each)

Carbs for Prediabetic Meals and Snacks

There is something else to consider: meal planning. It’s not only a question of how many carbs to have each day, and which ones to have, but when to have them. The best bet for controlling blood sugar and hunger is to spread them throughout the day.

For most meals, aim for 2 to 3 servings (about 30 to 45 grams of carbs). Add a large portion of non-starchy vegetables (at most meals) and some healthy fat and lean protein, for a full meal. For example…

A turkey burger on a whole-grain bun with lean turkey burger, lettuce, tomato, and avocado, with a side of baby carrots.

Keeping your prediabetic carbs per day in check can lower your risk for diabetes by helping you lose weight and by preventing wild blood sugar swings. It’s not so difficult to be sensible about healthy carbs. Choose 1 to 3 small servings of healthy carbs per meal or snack, and you will be well on your way!

Getting Help

Friends, family, a personal trainer, and fitness instructors can help you along the way. A personal health coach can also help. Lark is a fully-automated program that is available to users 24/7. You can chat with your coach anytime, set and work towards exercise and diet goals, monitor your daily carb intake, and get customized feedback and coaching. With motivation, reminders, and tracking features, Lark DPP and other Lark programs can help you hit exercise recommendations and has achieved Full CDC Recognition.